Fitness:
A. 17 min AMRAP:
50/40 Calorie Row
25 Toes to Bar
25 Push Ups
B. Cashout
3 alt sets:
1. 12 Tall Kneeling Dumbbell Lateral Raises
- Rest 30 seconds -
2. 15 Banded Pull Aparts
*thumbs out
- Rest 30 seconds -
3. Supinated Grip Passive Hang for 40 seconds
*Feet supported if needed
- Rest 30 seconds -
Performance (Open and Quarterfinal focus):
A. 17 min AMRAP:
50/40 Calorie Row
25 Toes to Bar
25 Strict Handstand Push Ups
B. Cash out: See Fitness
Sweat: A. 5 Rounds for Time:
15/12 Cal Row
15 Burpees to 6" reach
--rest 4min before Part B--
B. 5 Rounds for Time:
15/12 Cal Row
6 Burpee Box Jump Overs @24/20"
--rest 4min before Part C--
C. 5 Rounds for Time:
15/12 Cal Row
15/12 Cal C2 Bike
Weightlifting:
(0 - 14 min)
A. Clean Lift off (to knee) + Power Clean:
(1+1) x 70%, 75%, 80%, 85%, 85%, 85%, 85%
*Focus on position and speed.
(15 - 30 min)
B. Front Squat + Split Jerk: 15 minutes to do 3 sets at your heaviest set from the 10th of April.
(30 - 45 min)
C. Bench Press: In 12 minutes build to a challenging triple.
then
Max reps at 80% of the 3.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
